4 rounds, 20s each
90/90 OH
DB sots press L
DB sots press R
scap pull up

Warm up the movements and go time!

For total time:

30 Over Unders 60/50cm into..

30-20-10
Overhead Squats
Chest to Bar Pull Up

into..

30 Bar Facing Burpees

Timecap 20 minutes.
If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

Weights & scale per age

M/W 35-39: 50/35kg
M/W 40-44: 45/32,5kg
M/W 45-49: 40/30kg
M/W 50-54: 35/25kg
M/W 55-59: 30/20kg, Chin Over Bar Pull Ups
M/W 60+: 25/15kg, Chin Over Bar Pull Ups